Grocery Shopping Guide

08.31.16

Healthy Eating Grocery Guide

a helpful resource brought to you by

a guide to help you make the right decisions at the grocery store in pursuit of healthier living.

where to start01

Planning ahead can help set yourself up for success! Just follow a few of these tips and become supermarket savvy!

Not sure where to start? The first step is learning what to include in your meal plan. The plate method of eating can help provide a healthy balance for your meals and help you choose proper portion sizes.

Fill half your plate up with non-starchy vegetables, 1/4 of your plate with lean protein, and 1/4 of your plate with grains, preferably whole grains. Top your meal off with a serving of low fat or fat free dairy and a piece of fruit. Read more under “navigating the store” for tips on the healthiest selection of foods!

Having a healthy meal plan starts with making the right choices in the grocery store. If you don’t have the right items on hand, it can be a challenge to eat healthy throughout the week.

referencesAcademy of Nutrition and Dietetics

Nutrition 411

Grocery Shopping Guide

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navigating the storeproduce & fish

02

Produce › Fill up on produce as it’s full of vi-

tamins, minerals and antioxidants! › Choose a variety of colors › Some items have a longer storage

life: apples, broccoli, brussels sprouts, carrots, oranges, potatoes, and sweet potatoes

Fish › Aim for 2 servings a week per the

American Heart Association rec-ommendations

› Choose fish higher in Omega 3 healthy fats such as salmon, mack-erel, and albacore tuna

› Perch, snapper and sole are lower fat fish options

› Flash frozen or vacuum packed can be convenient options for a later use

› Limit prepared choices that are breaded, stuffed, or have sauces

navigating the storebeef, pork & poultry

03

Beef & Pork › Look for leaner cuts. Round or loin are usually a good choices: ten-

derloin, sirloin, eye of the round, top of the round. These types tend to be lower in fat, especially saturated fat.

› USDA Beef Grades: Beef is graded on it’s quality. If you see a stamp stating “Select”, this choice has the lowest amount of fat. “Prime” cuts are the highest in fat. “Choice” cuts are in between the two for fat content.

› Choose 90% lean and have the butcher cut into 4 ounce portions

Poultry › Stick with the breast meat instead of the wings and thighs › Purchase boneless skinless, as this is a lower fat option › If boneless isn’t purchased, remove skin prior to cooking

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navigating the storedairy & eggs

04

Dairy › Choose fat free or 1% milk › Limit flavorings such as va-

nilla, chocolate or strawberry They usually have added sugars and calories

› If choosing soy, almond, cashew or other milk alternatives, choose unsweetened to avoid added sug-ars

› Yogurts may also be loaded with additional sugars. Read labels to compare and choose a fat free or low fat option

› Choose reduced fat or fat free milk cheeses

Eggs › Certain types may contain Omega

3 fats depending on the hen’s diet › Egg beaters are also an alternative

navigating the storefrozen, breads, cereals, fats, oils & dressings

05

Frozen › Fruits and vegetables can be a great alternative if fresh is out of season › Limit items with added fats, sauces, and sugars › Choose low fat frozen yogurt over ice cream › “Healthier” TV Dinners are still high in sodium and may be lacking

whole grains. If choosing, try to limit to no more than twice a month.

Breads and Cereals › Choose whole-grain, whole wheat, whole oats, buckwheat: These are

a few examples of what should come first on the ingredient list. Limit foods that state “enriched” flour in the ingredient list

› Look for options with 3 grams of dietary fiber or more › Some cereals can be loaded with added sugars. Aim for 8 grams or less

per serving

Fats, Oils and Dressings › Choose unsaturated oils and spreads made with plant oils such as

canola and olive oil over butter › Dressings may be high in saturated fats and sugars. Choose a lower

fat vinaigrette instead of creamy dressings like Caesar and Ranch › Choose nuts, nut butter, seeds (chia, flax, sunflower), and avocados

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navigating the storedeli & bakery

06

Deli › Choose leaner cuts such as turkey or chicken breast › A standard slice of meat from the deli is approximately 1 ounce

Bakery › Limit bakery products such as doughnuts, pies, cookies, and cakes

You can still create a healthy meal in a flash if you have some healthier options on hand. Try keeping some of these foods in your cupboard or freezer for a quick and healthy meal: › Frozen vegetables › Unsweetened frozen fruit or grab and go fruits such as apples and

oranges › Canned tuna in water › Canned beans › Whole grain bread, pasta or cereals › Brown rice (try 90 minute microwave unseasoned/no salt added

pouches or frozen microwavable options) › Frozen fillets of fish › Frozen cooked chicken breast, turkey burgers or vegetables burgers › Low fat cheese › Low fat yogurt › Nut butters or unsalted nuts › Olive oil and canola oil › And don’t forget that extra leftovers can be frozen for future use!

healthy snack options07

Snack Options › Apples with nut butter › Fat free or low fat yogurt

› Make it a parfait!: add slices of fruit, crushed whole grain cereal or unsalted nuts or seeds

› Smoothie: 1 cup of nonfat yogurt and 1/2 cup frozen or fresh fruit-mix in blender

› Vegetables (mix it up: cut up carrots, celery, slices of pepper, radishes, cucumbers, broccoli, etc) with hummus, bean dip, guaca-mole, or salsa

› Frozen slices of bananas, grapes or mango

› Fruit sorbet: 1 cup frozen fruit mixed with 1/4 cup of fat free milk (blended in a food processor)

› Nuts: Try any type: almonds, pis-tachios, pecans, walnuts, or pea-nuts. Avoid added sugars, oils and salts on your nuts. Try sprinkling with cinnamon or cocoa powder

› Fruit: Mix it up! Berries, slices of kiwi, pears, peaches, etc. The options are endless!

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more healthy snack options08

More Options › Low fat or fat free cottage cheese. Try it with a dash of cinnamon › Edamame › 3 cups of plain popcorn. Top with your own salt free spices › Low fat string cheese › Tuna, nut butter or low fat cheese on whole grain crackers › 1 cup low sodium vegetable soup

OR if choosing a packaged or canned food, aim for ones where the label reads: › Total Fat: less than or equal to 3 grams › Saturated fat: less than or equal to 1 gram › Sodium: less than or equal to 140 milligrams › Dietary Fiber: greater than or equal to 3 grams

learn to read labels09

Reading food labels can help you become a smart shopper so you can learn more about the foods you are eating.

Start with Serving Size › Look here for the amount of calo-

ries and nutrients for one serving size

› Remember to check your portion size to the serving size listed on the label. If the serving size is 1/2 cup, but your serving size is 1 cup, you double the calories, fat and other nutrients on the label.

CaloriesChoose foods that help you get the nutrients you need without going over your daily calorie goal. Too many calories leads to weight gain.

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learn to read labels (continued)10

Total FatChoose foods with less than 5 grams (g) of total fat per serving. For someone who needs to eat 2,000 calories per day, 50 to 75 grams per day is a good range. Try to pick foods with heart-healthy fats (monounsaturated and polyunsaturated fats).

Saturated & Trans FatChoose foods with less than 3 grams per serving of saturated fat and trans fat. (These are not heart healthy.) A person who needs to eat 2,000 calories per day should eat no more than 15 grams of saturated fat and trans fat combined in 1 day. Read ingredients. If a food contains partially hydrogenated oils, then it has trans fat. (If it has less than half a gram per serving, the label may still say trans fat free.)

SodiumLook for foods that have less than 140 milligrams of sodium. Each day, eat less than 2,300 milligrams of sodium.

Total Carbohydrates & SugarIf you have high triglycerides, choose foods with less than 30 grams total carbohydrate and less than 15 grams sugars per serving.

Dietary FiberAim to get 25 to 30 grams dietary fiber each day. To meet this goal, include foods with at least 5 grams fiber per serving.

Percent Daily Values (DV)These are average levels of nutrients for a person eating 2,000 calories a day. You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100% DV.

budget friendly tips11

Plan › Plan meals and snacks for the week according to your established

budget. Proper planning also helps you cut back on food waste! › Look at quick and easy recipes online or check out books from the

library › Choose meals that will “stretch” expensive food items (casseroles,

stews or stir-fried dishes) › Make a grocery list : prioritize your list with nutrient rich vegetables,

fruits, low fat dairy, lean protein and whole grains › Look at flyers for sales and coupons › Don’t forget to use your store’s loyalty card

Purchase › Plan to shop when you’re not hungry or rushed › Stick to your grocery list › Try the store brand: you can save up to 10% › Compare prices at other stores › Buy items in bulk: split with a family member or freeze extras › Go meatless once or twice a week. Replace meat with beans to reduce

costs and incorporate a lean protein with your meal › Choose whole fruits and vegetables in season instead of pre-cut fruits

and vegetables › If choosing canned or frozen, choose items with no added salt, sugars,

or sauces › Look for meats that have been marked down due to an upcoming use

by date

Follow the 3 P’s

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Prepare › Incorporate leftovers into your

next meal › Freeze extras for future use › Store produce at home the same

way the supermarket stores them for best nutrient preservation.

budget friendly tips (continued)12

resources for you & your family13

Fruit and Vegetable Recipes and Meal Planningwww.morematters.org

Information on Whole Grainswww.wholegrainscouncil.org

Learn More About the Plate Method and Portion Sizeswww.choosemyplate.govwww.eatright.org

Information on Organic Labelinghttp://www.ams.usda.gov

Local Farmers Market Directoryhttps://www.ams.usda.gov/local-food-directories/farmersmarkets

Local Food Pantry Directoryhttp://www.foodpantries.org/

Create Your Own Cookbook and Build Your Own Menuhttp://www.whatscooking.fns.usda.gov/cookbook

Quick and Healthy Recipeswww.cookinglight.comwww.eatingwell.com

Healthy Grocery Shopping APPSShopWell (Apple)Frugal (Apple)Fooducate (Android)MealPlan Meal and Grocery Planner (Apple)Pepper Plate (Android)

Grocery Shopping Guide

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notes14

this information was brought to you on behalf of your doctor and